21-5-2022 CUMARTESİ
MetCon 30 Min Emom(10R) 1.Min 250 M Row 2.Min:10 Cal.Assault Bike 3.Min:Rest
20-05-2022 CUMA
MetCon Two Person Team 34 Min Amrap 400 M Run 30 Dumbbell Thruster 30 Box Jump Over(24″20″)
19-5-2022 PERŞEMBE
Strength&Conditioning 24 Min Emom(8R) 1.Min:5 Front Squat(%60) +10 Dumbbell Push Press 2.Min:12 Burpee 3.Min:Rest
18-5-2022 ÇARŞAMBA
Two Person Team 5 Round For Time: 60 Wall-Ball(9Kg-6Kg) 400 M Medball Run (9Kg-6Kg) 200 M Kb Single Arm Farmers Caary (24Kg-16Kg) Cap Time: 35 Min
17-5-2022 SALI
Strength Every 2 Min For 14 Min (7R) 8-6-4-2-4-6-8(%65-%70-%75-%80) Back Squat -Then- Multi-Strength Every 2:30 Min For 12:30 Min(5R) 5 Weighted Reverse Grip Chın-Up 10 Double Kb Front Rack Reverse Lunge(R1-L2) 12 Ring Dips Or 12 Kb Deficit Push-Ups -Then- Core Strength Every 1:45 Min For 8:45 Min(5R) 12 Hollow Rock 20 Sec:Hollow Hold
16-5-2022 PAZARTESİ
Two Person Team For Time : 150 Deadlift Senkronize(100(Kg-60Kg) 100 Bar Facing Burpee Senkronize 200 Air Squat Cap Time:34 Min
15-5-2022 PAZAR
MetCon 5 Round For Time 21 Sit-Up 18 MedBall Clean(9Kg-6Kg) 15 HandRelease Push-Ups 12 Toes-To-Bar
14-5-2022 CUMARTESİ
MetCon 5 Round For Time: 400 M Run 100 Double Unders Or 100 Single Jump Rope 21 Burpees No Jump 1 Min Plank
13-5-2022 CUMA
Strength&Conditioning 12 Min Emom(6R) Odd:5 Power Clean(%60)+10 C2Bar Pull-Up Even:Rest -Then- 12 Min Emom(6R) Odd:5 Back Squat(%60)+10 Kb Swings(28Kg-16Kg) Even:Rest -Then- İsometric Strength 5 Round 30 Sec:Wall HandStand Hold 45 Sec:Rest
12-5-2022 ÇARŞAMBA
Multi-Strength 21 Min Emom(7R) 1.Min:10 Close Grip Bench Press 2.Min:16 Step Dumbbell Regional Style Walking Lunge(R1-L2)(8 Step/8 Step) 3.Min:Rest -Then- MetCon 15 Min Amrap 200 M Run 10 Push-Ups 15 Air Squat